Also - big news! As of 2023, we will be increasing our prices. If you've been thinking about joining Petite PWR Premium, now is your last chance! You have 2 days to sign up and lock in our most affordable rate at less than $10/day here: petitepwr.com/petite-pwr-premium xo -April
I used to use HITT as a means to burn off my meals and would do it 2+ hours for 5 more or more days a week. It worked for years until I experienced diet/exercise burnout and metabolic/hormonal issues and started binging. Then I gained 30 lbs. Now I'm lifting heavy only 3 days a week and walking 10k + steps daily with my dog and the weight is falling off with ease. I also changed my diet and I prioritize protein.
@@dianar6600 I eat more often than I've ever eaten in my life. I eat breakfast, lunch , dinner, sometimes a fourth meal or 2 snacks in between lunch and dinner
I used to do HIIT 5-6 days a week or run, etc. My cardio these days is primarily walking 8-10k steps per day, low intensity cardio once a week to give my lifting muscles a break, jogging for a max of like 15-20 minutes, and HIIT once a week. So really not much at all, and my weight and body comp is way better than it was. Really wish I had figured this out sooner, would have saved myself from years of battling cardio hunger.
WONDERFUL video. I’m 5’2 and stopped the tons of cardio 4 months ago and switched to strength training in an effort to get smaller for my wedding. I’ve been able to fast and my body has completely changed - just working out 3-4 times a week. Not heavy weight, more so bands and body weight exercises. My weight hasn’t changed much but I’ve done tests and I gained lbs in muscle and lost lbs in fat. I still run 2x a week but only 2 miles at a time.
I am so happy I found you!!! I’m only 5’ and I’m 47. I have struggled all my life with finding anything that is catered for petite women in exercise and nutrition. I was lifting last year and felt good but was scared to go heavier in case I got even bulkier ( I’m short but with a larger frame) . So excited to binge watch your videos! Thank you ❤❤❤
I definitely saw all of these issues mentioned happening to me. Being an athlete definitely hurt my weight, having practice 5 days a week and competition on the weekend was a lot of cardio and I never really lost weight. Now I'm retired I tried to keep it up, but I was tired and never saw results. Now I'm going back to cardio 3 days a week with a lot of weight training got me much better results. Now I understand why and I appreciate how it is laid out in the video
We’re more efficient. I like that. I love these videos. I learned so much! I’m 5’4 and so sick of cardio. It’s way more boring than weights. Yay I feel so relieved I can do less now. I love weights! I’m feeling so motivated now
This is great. I have significantly cut back my cardio in the last couple years and can see a difference. I like to to High Fitness only 1 or 2x weekly, 1 day of cardio barre and focus on walking the other days. I do weights 3x and ready to up to 4x per week. Plus a yoga day and a stretch/rest day. Now to focus on my nutrition 😂
I love your top. It's so cute. This is so helpful. I recently incorporated some cardio daily to be moving. I have a very sedentary job and I felt like I needed to get more movement in. So I've been doing walking videos. At times I have broken it up to get in the movement and sometimes I do a whole video of 30-45 minutes. All low impact, nothing really crazy. It just depends on my energy levels and I'm trying to not get obsessive about it because my lifting is most important. Thank you for this balanced approach. It's so helpful.
I love this. Thanks. I usually get on the treadmill 3-4 times a week for 30 minutes at 3mph at an incline. And i do strengh training 2 times a week. And 1 rest day. I do get very hungry after cardio!
I’m only 4’9 🥺 I do hiit 6 days a week, IF, and eat a low-carb high protein diet. But I def prioritize cardio first. I need to focus on strength training. How many minutes/times a day should I do? I rarely do that 😩 Great video btw! It all makes sense. TYSM!
I would replace your hiit with strength training! Start with 4-5 days a week. Here's a week of workouts I made to make it easy to get started: petitepwr.com/7-day-workout-plan
To get the basics of strength training I would suggest Fitnessblender, you can do it at home and gain the confidence to then go to a gym and start there.
Awesome advice I definitely made these mistakes. So I stayed the same weight for one year I lost nothing. Now I am focusing on diet and strength training.
I used to be a runner and was skinny fat.. I know bad term.. I have done CrossFit for a year and 8 months and definitely see more muscle definition but need to dial in on my macros to lose stubborn belly fat..
im so happy if foud your cannel. im about 5 ft. i only do cardio once a week, where i play handball for 1 and af half hour. and im not at all hungry after, if any its is the opposite. as for strength, i try to take 10 min very day to do strengthening exercises without weights
Hi April I have actually viewed this video to help a friend with her fitness and I've noticed this video was uploaded at least a year ago. Are you still offering this program for petite women? Thank you and look forward to hearing from you. Karl
Hi April! I started weight training back in April of last year (2023), and I love it! I am also a runner and have been doing 6-8 miles on my lift days and 9-10 miles on my non-lift days...no rest days. I know that this is probably overkill, but I just struggle mentally without lots of activity. Recently, I developed severe tendonitis in my left shin/ankle due to overuse (go figure), but after giving running a break for a bit (I did the Bowflex max trainer for my cardio), I have recovered and am back to running. I am wondering if I am doing too much cardio that it is potentially inflaming my body? The reason I ask, is that while I am of a healthy weight, I feel like my abdomen is always really bloated feeling. Also, I am trying to stay lean and so I fear that by cutting back on cardio will cause me to gain weight... Do you have any advice??
I'm 5'2 and 150lbs. I already reduced my calories from 2100 to around 1400-1500. I'm eating around 100-140 grams of protein and strength train 4 times week. Is walking 30mins low incline on the treadmill ok? I'm trying to lose the belly fat.
I’m same height and weighed about 135lbs. I began eating anywhere between 1200-1600 for about 3 months and my stomach slimmed down so much. I’m now 124lbs and when I gain a bit of weight I walk on the treadmill (mostly daily) for 30-80 minutes. I was doing the highest incline (mine is only 10%) and my stomach would slim back down but not as much as when I switched to a lower incline. I think my body was too stressed from constant high intensity. I still do high incline just for part of my session however.
I could do more, but I do an interval warm up on the woodway treadmill; walk a min, run a min for 10-12 mins. If traditional treadmill I just do a walk and light jog for a mile or so on a VERY LOW incline lol. I do an advanced dumbbell amrap workout once a week. (15lbs) And another kettlebell amrap that’s a little less intense. (20-30lbs) My other workout is a heavy leg day. It’s so hard to fit in that 4th day for me, but I usually figure something out if I make it. 🤔 I need to start jump roping on my lunches again. Oh and thanks for sharing 🙂
You don’t need equipment, you can do calisthenics and resistance training.Use your own body and life yourself =] You can also use whatever you have at home as well.
I really enjoy doing cardio, I’m 156cm (I believe that is 5’2) and I am 15 years old, not growing anymore. Is it bad for me to do cardio almost 5 times a week? What can I do to still enjoy my runs and build muscle at the same time? 💗😅
Is cardio necessary at all during a body recomp? I strength train 5 days a week and do no cardio additional cardio besides my less that 10k steps a day(desk job😑)
I’ve been prioritizing strength training then watching my trash TV on the treadmill as a reward (which I enjoy) what is the max amount of time to work up to for LISS per day? Episodes are 45 min long and if it’s good trash sometimes I feel like I could walk all day and maybe this will help me lose fat faster
It depends on the individual but cardio = borrowed results. When you stop doing cardio you will lose the results. Lifting weights/building muscle is investing in your results, you'll get to keep those positive changes in body composition for much longer, even as routines change! I recommend swapping out some cardio for lifting weights! You don't want to get to a point where you have to run for hours a day to maintain your current weight - right? You can also do the cardio after your lifting sessions and just keep them shorter. You'll get more bang for your buck this way in the long way, sustainably!
I really like to do about 10-15 minutes doing stationary cycling after my strength training. Do I need to stop doing that? I strength train about 4 days a week.
I’m confused because you said low intensity training 1x a week like walking on incline but then you said 30 minutes of low intensity cardio a day…which one is it or am I not understanding correctly?
Go back and listen again. It’s at about 8:13 in. She said the 1x a week was for if you were just starting out doing cardio. otherwise, you can do low intensity every day. :)
Thanks for the video! However, If ind myself getting extremely hungry from weight training whereas cardio (moderate amounts like 4x 5k runs a week) doesn't increase my appetite . Why ist that?
I sadly don’t have weights abs can’t afford them atm what workouts can I do to help me lose stomach fat and get toned in 5.2 and for some reason it seems like cardio works well on me when I did Chloe ting workouts I looked better but I stopped bc I messed up on a binge you were right on feeling hungry when doing cardio.
You can definitely start with body weight from home and build up strength that way! At a certain point, you'll need to increase the load and get a pair of dumbbells, but body weight will get you started. Other than that, nutrition and increasing your step count are great places to start as well!
what I do is incorporate cardio into my strength training . like between sets I’ll do burpees or jump squats. If I do cardio it’s usually elliptical or the stationary bike cuz that works my legs. I also like dancing as a form of fun cardio my struggle is getting enough protein in and staying in a deficit one day I’ll have like 1300 cals and the next like 1 900-1k cals.
Also - big news! As of 2023, we will be increasing our prices. If you've been thinking about joining Petite PWR Premium, now is your last chance! You have 2 days to sign up and lock in our most affordable rate at less than $10/day here: petitepwr.com/petite-pwr-premium xo -April
I used to use HITT as a means to burn off my meals and would do it 2+ hours for 5 more or more days a week. It worked for years until I experienced diet/exercise burnout and metabolic/hormonal issues and started binging. Then I gained 30 lbs. Now I'm lifting heavy only 3 days a week and walking 10k + steps daily with my dog and the weight is falling off with ease. I also changed my diet and I prioritize protein.
How is your diet? Do you eat breakfast, lunch and dinner?
@@dianar6600 I eat more often than I've ever eaten in my life. I eat breakfast, lunch , dinner, sometimes a fourth meal or 2 snacks in between lunch and dinner
I used to do HIIT 5-6 days a week or run, etc.
My cardio these days is primarily walking 8-10k steps per day, low intensity cardio once a week to give my lifting muscles a break, jogging for a max of like 15-20 minutes, and HIIT once a week. So really not much at all, and my weight and body comp is way better than it was. Really wish I had figured this out sooner, would have saved myself from years of battling cardio hunger.
YES!! This! Love that for you!
As a 5’0 woman, I see more results when I focus on walking and getting lots of steps in. Cardio for me has been a game changer
Same fr. I thank my treadmill everyday for getting me out of obesity when I was at school lol.
WONDERFUL video. I’m 5’2 and stopped the tons of cardio 4 months ago and switched to strength training in an effort to get smaller for my wedding. I’ve been able to fast and my body has completely changed - just working out 3-4 times a week. Not heavy weight, more so bands and body weight exercises. My weight hasn’t changed much but I’ve done tests and I gained lbs in muscle and lost lbs in fat. I still run 2x a week but only 2 miles at a time.
I am so happy I found you!!! I’m only 5’ and I’m 47. I have struggled all my life with finding anything that is catered for petite women in exercise and nutrition. I was lifting last year and felt good but was scared to go heavier in case I got even bulkier ( I’m short but with a larger frame) . So excited to binge watch your videos! Thank you ❤❤❤
Exactly! And so many exercises that look effective for long legs do nothing for me.
I definitely saw all of these issues mentioned happening to me. Being an athlete definitely hurt my weight, having practice 5 days a week and competition on the weekend was a lot of cardio and I never really lost weight. Now I'm retired I tried to keep it up, but I was tired and never saw results. Now I'm going back to cardio 3 days a week with a lot of weight training got me much better results. Now I understand why and I appreciate how it is laid out in the video
Honestly the best type of advice there is out there for petite women. THANK YOU!! I always hear cardio is the best and it never works out.
I am so glad this resonated with you Teresa!
We’re more efficient. I like that. I love these videos. I learned so much! I’m 5’4 and so sick of cardio. It’s way more boring than weights. Yay I feel so relieved I can do less now. I love weights! I’m feeling so motivated now
This is great. I have significantly cut back my cardio in the last couple years and can see a difference. I like to to High Fitness only 1 or 2x weekly, 1 day of cardio barre and focus on walking the other days. I do weights 3x and ready to up to 4x per week. Plus a yoga day and a stretch/rest day. Now to focus on my nutrition 😂
love your straight to the point videos!
ty ty! I try!
I love your top. It's so cute. This is so helpful. I recently incorporated some cardio daily to be moving. I have a very sedentary job and I felt like I needed to get more movement in. So I've been doing walking videos. At times I have broken it up to get in the movement and sometimes I do a whole video of 30-45 minutes. All low impact, nothing really crazy. It just depends on my energy levels and I'm trying to not get obsessive about it because my lifting is most important. Thank you for this balanced approach. It's so helpful.
I love this. Thanks. I usually get on the treadmill 3-4 times a week for 30 minutes at 3mph at an incline. And i do strengh training 2 times a week. And 1 rest day. I do get very hungry after cardio!
I’m only 4’9 🥺 I do hiit 6 days a week, IF, and eat a low-carb high protein diet. But I def prioritize cardio first. I need to focus on strength training. How many minutes/times a day should I do? I rarely do that 😩 Great video btw! It all makes sense. TYSM!
I would replace your hiit with strength training! Start with 4-5 days a week. Here's a week of workouts I made to make it easy to get started: petitepwr.com/7-day-workout-plan
I'm 4"10 ... I also do hiit I do lost almost 10kg but my body doesn't look tone
To get the basics of strength training I would suggest Fitnessblender, you can do it at home and gain the confidence to then go to a gym and start there.
April u are such a good friend. And very helpful. I can use this exercise since I have short legs
Happy to help!
Thank you! This really hits home for me. Lol I love those hill sprints 😂
Awesome advice I definitely made these mistakes. So I stayed the same weight for one year I lost nothing. Now I am focusing on diet and strength training.
Let's go!! I love to see that change. Keep me posted on how it's going :)
What about Pilates? Really curious to have your opinion ❤
I heard someone suggest the 3-2-1 way of workinout which is weight train 3x week cardio 2x a week and pilates 1x a week
What about petite's that love cardio for heart health and endurance. What suggestions do you have? I simply love to run.
I used to be a runner and was skinny fat.. I know bad term.. I have done CrossFit for a year and 8 months and definitely see more muscle definition but need to dial in on my macros to lose stubborn belly fat..
im so happy if foud your cannel. im about 5 ft. i only do cardio once a week, where i play handball for 1 and af half hour. and im not at all hungry after, if any its is the opposite. as for strength, i try to take 10 min very day to do strengthening exercises without weights
As far as cardio I do occasionally strength and cardio and mainly pulling my toddlers in their wagon outside for 20-60minutes a couple times a week
For me cardio actually makes me less hungry:)
Well, that's awesome!
Hi April
I have actually viewed this video to help a friend with her fitness and I've noticed this video was uploaded at least a year ago.
Are you still offering this program for petite women?
Thank you and look forward to hearing from you.
Karl
Hi April! I started weight training back in April of last year (2023), and I love it! I am also a runner and have been doing 6-8 miles on my lift days and 9-10 miles on my non-lift days...no rest days. I know that this is probably overkill, but I just struggle mentally without lots of activity. Recently, I developed severe tendonitis in my left shin/ankle due to overuse (go figure), but after giving running a break for a bit (I did the Bowflex max trainer for my cardio), I have recovered and am back to running. I am wondering if I am doing too much cardio that it is potentially inflaming my body? The reason I ask, is that while I am of a healthy weight, I feel like my abdomen is always really bloated feeling. Also, I am trying to stay lean and so I fear that by cutting back on cardio will cause me to gain weight... Do you have any advice??
I'm 5'2 and 150lbs. I already reduced my calories from 2100 to around 1400-1500. I'm eating around 100-140 grams of protein and strength train 4 times week. Is walking 30mins low incline on the treadmill ok? I'm trying to lose the belly fat.
This is a good question.
I’m same height and weighed about 135lbs. I began eating anywhere between 1200-1600 for about 3 months and my stomach slimmed down so much. I’m now 124lbs and when I gain a bit of weight I walk on the treadmill (mostly daily) for 30-80 minutes. I was doing the highest incline (mine is only 10%) and my stomach would slim back down but not as much as when I switched to a lower incline. I think my body was too stressed from constant high intensity. I still do high incline just for part of my session however.
I am so lost at the gym. For a month I wonder around using random resistant machines is embarrassing 🙈
If I’m lifting weights but not in a calorie surplus to put on new muscle; will I still increase my metabolism and increase my BMR?
I could do more, but I do an interval warm up on the woodway treadmill; walk a min, run a min for 10-12 mins. If traditional treadmill I just do a walk and light jog for a mile or so on a VERY LOW incline lol.
I do an advanced dumbbell amrap workout once a week. (15lbs)
And another kettlebell amrap that’s a little less intense. (20-30lbs)
My other workout is a heavy leg day.
It’s so hard to fit in that 4th day for me, but I usually figure something out if I make it. 🤔 I need to start jump roping on my lunches again. Oh and thanks for sharing 🙂
my pleasure! xo
What are your thoughts on spinning? The same? How often should I incorporate it if I’m doing CrossFit 3x per week? Right now it’s about 1-2x.
I can’t do lifting bro😭 I’m 15, broke and have no equipment at all. How am I supposed work around this if I’m trying to lose weight at 4”11????
You don’t need equipment, you can do calisthenics and resistance training.Use your own body and life yourself =] You can also use whatever you have at home as well.
Im a runner and strugglinggg to find a middle ground for fat loss and better my running time
Does dance work as cardio and how much time and how much days can I dance per week ?
I really enjoy doing cardio, I’m 156cm (I believe that is 5’2) and I am 15 years old, not growing anymore. Is it bad for me to do cardio almost 5 times a week?
What can I do to still enjoy my runs and build muscle at the same time? 💗😅
can i skip cardio altogether and only focus on weight training and maintaining a calorie deficit?
Is cardio necessary at all during a body recomp? I strength train 5 days a week and do no cardio additional cardio besides my less that 10k steps a day(desk job😑)
It depends really, for some, step count may be enough, but most will need 1-2 sessions on top of that. If it's working for you, keep that going!
I’ve been prioritizing strength training then watching my trash TV on the treadmill as a reward (which I enjoy) what is the max amount of time to work up to for LISS per day? Episodes are 45 min long and if it’s good trash sometimes I feel like I could walk all day and maybe this will help me lose fat faster
It depends on the individual but cardio = borrowed results. When you stop doing cardio you will lose the results. Lifting weights/building muscle is investing in your results, you'll get to keep those positive changes in body composition for much longer, even as routines change! I recommend swapping out some cardio for lifting weights! You don't want to get to a point where you have to run for hours a day to maintain your current weight - right? You can also do the cardio after your lifting sessions and just keep them shorter. You'll get more bang for your buck this way in the long way, sustainably!
I like a 10 minutes cardio warm up before my workout but if I do a whole cardio workout I am starving afterwards
This really makes sense 😟
I’m struggling with joint pain while weight training! Tips? 😩
Try to reduce high impact exercises and stick to lower weight until you build up the strength xo
@@AprilVWhitney Thank you thank you!!! 🤩
I really like to do about 10-15 minutes doing stationary cycling after my strength training. Do I need to stop doing that? I strength train about 4 days a week.
Same I was so achy and had back pain so I guess I’ll lower the weight till I get stronger.
Does the 10k steps a day count as cardio? Like if it do 10k steps a day with weight training, is that what you mean?
I think it completely depends how you walk. How much effort are you putting in during the walk
I can’t do much weight lifting right now because of issues from left shoulder surgery. So how do I work around that?
Hack squat machine
I’m confused because you said low intensity training 1x a week like walking on incline but then you said 30 minutes of low intensity cardio a day…which one is it or am I not understanding correctly?
Go back and listen again. It’s at about 8:13 in. She said the 1x a week was for if you were just starting out doing cardio. otherwise, you can do low intensity every day. :)
Thanks for the video! However, If ind myself getting extremely hungry from weight training whereas cardio (moderate amounts like 4x 5k runs a week) doesn't increase my appetite . Why ist that?
Everyone is different - could be a number of things! Keep experimenting to find what's right for you :)
I sadly don’t have weights abs can’t afford them atm what workouts can I do to help me lose stomach fat and get toned in 5.2 and for some reason it seems like cardio works well on me when I did Chloe ting workouts I looked better but I stopped bc I messed up on a binge you were right on feeling hungry when doing cardio.
You can definitely start with body weight from home and build up strength that way! At a certain point, you'll need to increase the load and get a pair of dumbbells, but body weight will get you started. Other than that, nutrition and increasing your step count are great places to start as well!
what I do is incorporate cardio into my strength training . like between sets I’ll do burpees or jump squats. If I do cardio it’s usually elliptical or the stationary bike cuz that works my legs. I also like dancing as a form of fun cardio
my struggle is getting enough protein in and staying in a deficit
one day I’ll have like 1300 cals and the next like 1
900-1k cals.
How many minutes would you recommend a hiit workout a week?
No more than 45 min of HIIT per week total as a recommendation!
You look so pretty ❤
Ball slams are cardio?
Thaaaaaank youuuuuuu!
You're so welcome! xo
I feel like 30 min a day is a lot...
how old are you
30! :)
@@AprilVWhitney oh really I can believe this
Staircase master?
😢💔